6.14.17 Training Sessions (3)

 

GENERAL FITNESS
Banded Shoulder Distractions – 2x30s each
Then:
KB Windmills
3-3-3-3, climbing
Then:
4x TGU +
Rd 1: 10x Strict Pull-ups
Rd 2: 20x Split Jumps
Rd 3: 10x Dips
Rd 4: 40/40 Side Plank
2 rounds
Then:
3×20 Reverse Snow Angels

 

 

 

STRENGTH
2×5 Weighted Dislocates
Then:
1-10 One-Arm KB Strict Press
Lx1, Rx1
Lx2, Rx2
Lx3, Rx3, etc…
Continue to Lx10, Rx10
Then:
10x DB Floor Press +
1-10 Strict Push-up
Then:
4×6 DeadRows (RDL + Bent-Over Row = 1 rep), climbing
Between each set 10x Standing Hammer Curls, AHAP

 

 

 

CROSSFIT
10-15x HSPUs +
15m Farmer’s Lunge
3 rounds at warm-up pace
Then:
Squat Clean + 1 Jerk
0-2: 3 reps + 1 jerk
2-4: 3 reps + 1 jerk
4-6: 3 reps + 1 jerk
8-10: 2 reps + 1 jerk
10-12: 2 reps + 1 jerk
12-14: 2 reps + 1 jerk
16-18: 1 rep + 1 jerk
18-20: 1 rep + 1 jerk
Then:
5 RFT
10x DB Snatch +
35x DUBs
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

What did you do to get better today?